Australia is the 5th highest country in terms of obesity, as per a recent survey among OECD countries. Because of the Covid-19 pandemic and the corresponding lifestyle changes due to multiple lockdowns, the problem of obesity compounded to a large extent.
By 2030, about 18 million Australians might become obese, up from the current number of 14 million. To combat obesity, the government launched Australia’s first-ever National Obesity Strategy this year in March.
So, what are you doing to stay active? When the weather is not conducive to outdoor exercise, it can be frustrating to find ways to stay active. One option that many people turn to is using a treadmill.
While treadmills are great for getting your heart rate up and burning calories, there are certain habits you need to inculcate in yourself while using this piece of equipment that will help improve your overall health and fitness level.
Here are five tips for getting the most out of your treadmill.
1. Buy the Right Treadmill
The first step to getting the most out of your treadmill is making sure you have the right one. There are many different types of treadmills on the market, and they all have their pros and cons. We suggest you browse reliable online resources to read treadmill reviews before purchasing.
Some treadmills are more flexible than others in terms of incline or fold-up for easy storage. Some models also come with heart rate monitors built in, which can help ensure that you’re working at a proper pace and not overly straining yourself when exercising. Make sure that you buy a treadmill that fits your needs.
Currently, people are buying treadmills worldwide at a very high rate. The global market is currently growing at a 5.1% CAGR and will be valued at US$ 5932 million by 2030. This data indicates that with so much growth, there will always be plenty of choices for a discerning consumer like you. Hence, this is the right time to pick one.
- Always Start Slow
The treadmill is a great way to get your heart rate up, burn calories and get in shape without spending hours at the gym. But it’s also possible to overdo it if you don’t pace yourself properly.
When you’re first starting on the treadmill, start with a low speed of about 2 miles per hour, then gradually increase your speed over time until you reach 3 or 4 miles per hour. Don’t increase too quickly. If you do so, you’ll likely lose control of the machine and possibly injure yourself.
You should also avoid going faster than 7 miles per hour when you are starting. This will allow your body time to adjust and make sure that everything goes smoothly. If something doesn’t feel right for whatever reason, such as soreness or pain, then stop immediately.
Stretch before and after exercise. You must stretch before getting on the treadmill and after using it as well. Be sure not to push yourself too hard when stretching to prevent injury to your ligaments and tendons.
3. Consider Interval Training
Interval training is a great way to improve your fitness and burn calories. It’s also a great way to lose weight, as it allows you to push yourself harder than usual for short periods, then rest for short periods before going hard again.
You can do interval training on a treadmill by alternating fast walking with slow jogging or running. The key to interval training is to go hard for a short period, then rest for a short time and repeat.
Walk fast for two minutes, then jog for three minutes or until you’re out of breath, then walk until you’re ready to move back into the next stage.
4. Run Outside Occasionally
To vary your routine and help you keep up the habit of exercise, try to run outside weekly and fortnightly if it’s not possible daily.
The habit of outdoor exercise will help you in situations when you are not in the vicinity of a treadmill. You will still get to maintain your fitness routine without missing out on your cardio.
When the weather is pleasant, running outside will help you gain new experiences as you explore nature and socialize with neighbors. Training on your treadmill is also a way to get fit, so you can start running marathons to give your fitness journey an additional edge.
- Complete Your Maintenance Checklist
When it comes to your treadmill, you’re going to want to do a quick maintenance check before every use. The best way to do this is by using the following checklist.
● Check the Belt for Uneven Wear
This can be done by running your hand along it, feeling for any bumps or dips in its surface. If any places feel rough or uneven, get them smoothed out as soon as you can because they can cause injury if they get worse over time.
● Clean off the Deck
Use a damp cloth to wipe the grips after every use, if possible. This will keep dirt and dust from building up on your machine and may save you from having an accident when one of these materials gets into your eyes while running.
● Check All Rollers for Loose Screws
These parts have likely come loose during regular use so make sure everything is secure before stepping onto the deck again.
We hope that you have found this article helpful in understanding how to exercise with a treadmill. Do remember every little bit of effort you put in counts in taking you closer to your fitness goals. Hence, we suggest you take the first step by starting brisk walking or slowly jogging on a brand-new treadmill to ring in the new year in style.
